Fun Ways to Workout

Posted on July 28th, 2014 at 7:00am — by FitnessGlo

When it comes to fitness classes, dance-inspired workouts rank among the favorites — mostly because dancing of any sort offers an advantage over other types of exercise: it’s so fun that often times you don’t feel like you’re exercising! Whether it’s Latin, Disco, Mambo, Jazz or Hip-Hop, moving your body while dancing, strengthens your heart, tones your muscles, improves balance and coordination and burns fat (and then some), so crank up the music and dance away with some of our dance-inspired classes! Once you start dancing, you might not want to stop!

Dance Your Way to Fit

  • Pep in Your Step with Petra Kolber: Put a pep in your step and joy in your heart with this fun and energetic dance class. Great music and moves that you can adapt to fit your body and energy. One of the ways we can find happiness in our hearts is to move to great music. So get up, get your dance shoes on, turn up the volume and get happy.
  • Move and Groove with Alex McLean: Let’s get moving and grooving as we glide across the dance floor! Grab some water…it’s getting hot in here!
  • Dance Intervals 101 with Ilyse Baker: Dance Intervals 101 will get your heart rate up in no time. Ilyse takes basic dance moves and challenges you with them to the extreme. Bring your A game because you will need it as Ilyse will motivate you to be unstoppable. You do not need to think…you just need to turn the “work hard voice” on in your head! You will start with a basic move then attack it then recover. You keep going and going! Let’s move and groove!

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Workout of the Week: Tight & Toned Core

Posted on July 25th, 2014 at 8:24am — by FitnessGlo

Using a wide variety of exercises we will hit your core from every angle. This workout offers tons of variety that will leave you feeling tight and toned.

Take this class with Michelle: http://bit.ly/1ri9bb0

Workout of the Week

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Pros and Cons of Working Out with Family and Friends

Posted on July 23rd, 2014 at 7:00am — by FitnessGlo

Pros and Cons of Working Out with Friends and Family

This week’s Ask a Trainer is: Is it a good idea to workout with friends or family or does that create a distraction?

  • Ilyse Baker: To me, this is question alters with every single person asking it. Why? It is a personal decision to make as we are all different. I think it is a great idea to workout with friends and/or family as in my opinion it is a motivator and relationship builder. It can become a distraction if you are getting lost in conversation and not paying attention to the workouts. Or if you are becoming to motivator and not paying attention to your needs. Working out with a buddy is all about balance. You give what your partner needs and you receive it in return. Some enjoy workouts on their own as they can stay focused on themselves so I say, “To each is own!”
  • Amy Dixon: Absolutely. Having a friend or family member to workout with provides accountability, motivation and can make your workouts more enjoyable. It is important, however, to find a partner that has the same fitness goals and workout styles so you are both committed and are able to stay on track during your workouts.Ask a Fitness Trainer
  • Michelle Dozois: In most cases – though not all – I recommend working out with “fitness friends” — that is, someone who has similar goals to yours, or is even further along in their workout program. Your partner needs to be with you 100% every step of the way and not be someone who could potentially sabotage your goals, which can often happen with “pre-fitness” friends and family.
  • Denise Klatte: I think this is truly a personal preference. Working out with friends and family may increase social connection, accountability, fun and at times, healthy competition. Working out alone may be your much needed “YOU” time. Depending on your workout style (relaxed vs hard-core), socialization needs during exercise (serious, laughing, competition, focus) and style of exercise (cardio, strength, yoga/pilates, group classes, etc.) you may find that you enjoy having a workout partner on certain days or all of the time.  Regardless of your preference for working out alone or with a buddy, make sure you’re having fun as well as meeting your own needs.  If you are looking for camaraderie and or a lifting/running partner, schedule your workouts with others. If, however, you really want to focus, are limited on time and/or do not need to interact with others, go it alone.
  • Petra Kolber: Community and camaraderie are proven to be one of the leading factors in helping people stay committed to their workouts. Having an accountability partner is one of the best motivational tools you can have, and if it is family all the better. Spending more fitness face to face time and less Facebook time will go a long long way to improving both your health and your relationships.
  • Alex McLean: Having a workout partner can add accountability, motivation and a little friendly competition to your workouts.  Exercising in a supportive environment helps people keep their eye on the prize, whatever that goal may be!
  • Jeffrey Scott: Research shows that accountability helps  to stay on track. If you know you have someone counting on you to help motivate or even show up you are less likely to skip that workout. I love working out and taking class with friends. I am little competitive and when I see someone pick up heavier weights or do a few more reps than me I am motivated to do the same. You don’t have to do it for every workout but it does keep things fresh and fun to share the workout with someone.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

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Pre and Post-Run Stretch

Posted on July 21st, 2014 at 7:00am — by FitnessGlo

From tight hip flexors and hamstrings to achy knees and low back pain, running can certainly take a toll on the body. Over time, an activity like running can shorten and imbalance muscle groups in ways that can inhibit your athletic performance and cause injuries.

If you are a runner, stretching is especially imperative. Not only will it help you feel good, but it will help keep you limber and flexible, which will help prevent injury, increase circulation, range of motion and overall well-being.

Make sure to stretch with us!

Pre and Post Run Stretch

  • Rewarding Stretch with Ilyse Baker: Reward your body with a nice and easy short stretch. This stretch is suitable for all body types and can be performed at any time of your day. You will leave feeling fresh and ready to go!
  • Re-Align & Relax with Jeffrey Scott: Ahhh…is how you will feel after this full body stretch. 10 minutes to re-align and relax.
  • Seated Flexibility Work with Amy Dixon: This 10-minute seated flexibility program includes both upper and lower body flexibility training that will leave you feeling relaxed and lengthened from head to toe.
  • Lower Body & Back Stretch with Denise Klatte: Grab your mat and join Denise for 10 minutes of back and lower body stretches, performed while seated and lying down. Focus on your breath and alignment while you take the time to lengthen your muscles!

 

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Fitness & Health Links We Love

Posted on July 20th, 2014 at 3:45pm — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • 25 Statements for Speaking Kindly to Ourselves: “The good news is we can change our inner dialogue. We can learn to be kinder to ourselves. With practice. For instance, being kinder can include everything from exploring our needs and dreams to building boundaries to creating days filled with the things, activities and people we love.”
  • Can Effects of Sitting Be Erased with Exercise?: “A  study findings have suggested that sitting for too long throughout the day can harm our health regardless of whether we exercise or eat well. In fact, some researchers have considered sedentary practices to be akin to smoking, as a lifestyle habit that can raise disease risks independent of other health practices. But a new finding suggests that regular bouts of exercise can counteract the effects of being glued to a computer screen all day in an office cubicle.”
  • How I Learned to Start Loving My Body: “It wasn’t easy, but slowly I started making deliberate changes, from banishing scales to stopping all calorie/fat/carb counting. I no longer squinted at photos of myself, looking for what I could change. And I began focusing on the things I legitimately like about my body: big butt, wide hips, runner’s legs.”
  • Ways to Get Up Early and Work Out: “To me, waking up earlier than needed is like a unique form of torture. It’s like there is an epic battle between my motivated self and my lazy self — a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I’ve felt like I’m getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I’ve come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!”
  • Fighting Cancer With Exercise: “Regular exercise reduces stress and fatigue while giving you more energy through increased muscle and bone strength, joint flexibility and endurance. Being physically active can also decrease your anxiety and depression. And for cancer survivors, exercise can reduce the risk of recurrence.”

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Workout of the Week: Dance Your Way to Happiness

Posted on July 18th, 2014 at 7:00am — by FitnessGlo

It is time to put your dancing shoes on and move your way to a happy heart and body. Rhythm variations and turns are always optional. So if you are ready to elevate your heart rate and lift your happiness meter, this is the workout for you.

Take this class with Petra: http://bit.ly/1jDGINK

Workout of the Week

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Full-Body Workouts Vs. Specific Muscle Groups

Posted on July 16th, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

This week’s Ask a Trainer question is: Should I do full-body workouts or target different muscle groups each session?

  • Amy Dixon: This really depends on what you want to achieve. Full-body workouts activate and stimulate your entire body hitting all muscle groups, which allows you to build a well-balanced body. However, if all muscles are not targeted evenly, some body parts might lag in development while others grow quicker. When you target different muscles during a session you can perform more sets and repetitions, which is great for building muscle. You are also allowing different muscle groups more time to recover and repair between trainings. Both full-body and targeted muscle workouts are effective in building muscle, increasing your metabolism and losing fat. The key is to find a workout you enjoy, be consistent and train hard during each session to accomplish your goal.Ask a Fitness Trainer
  • Michelle Dozois: A great workout should target a broad range of muscle groups. My Peak 10 and BodyFit 360 programs address all muscle areas, as well as cardio. If you find yourself favoring an upper body workout, balance that out with squats and lunges – and don’t forget cardio to help burn off extra calories as most of us are sitting all day! Pilates is also a great way to target specific core muscles that might be neglected in a cardio-heavy program. It’s always good to change things up!
  • Denise Klatte: It is not important to choose full-body workouts vs targeting muscle groups EACH session, however during the course of your week, it is important to train your entire body, whether it is all at once or piece by piece.
  • Petra Kolber: A lot of this depends on how much time you have to workout. I like to maximize my muscles and minimize my time. I prefer to do two – three full body workouts a week versus splitting body groups. But variety is the spice of life. Make your exercise choices as functional as possible and then perhaps do full body workouts for a while and then switch it up occasionally and divide your workouts into different body parts over the course of a week.
  • Alex McLean: This is a great question. It depends on the person’s goals, fitness level and the available time commitment. Full body workouts are the foundation for fitness, helping a person to develop strength, endurance and muscle control. Split workouts build on the gains from the full body workout. They allow a person to max out a muscle with heavier weights because of longer recovery times between sessions.
  • Jeffrey Scott: Great question and I am a fan of both to be honest. I love full body integrated exercises for functionality, calorie burn, coordination and balance. I also love just workout out specific muscle groups like shoulders if that is an area that I want to work on. A combination of the two is best but if I had to choose one or the other I would go with full-body workouts.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

Comment » | Ask a Trainer

Links We Love

Posted on July 13th, 2014 at 12:01pm — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • 6 Fitness Trainer Habits You Can Follow Too: “As a group fitness instructor and health coach, I am often asked the same questions:What do you do to stay fit? What do you eat? How often do you exercise and what do you do? If you are confused as to what’s healthy, you are not alone. We are flooded with health information, and some of it is contradictory. Let me clear the confusion and make fitness easier to achieve with these six trainer habits you can follow too.”
  • 47 Fun Plank Variations: “Planks are the MacGyver of bodyweight movements: They’re super tough and great for almost any situation. The versatile move is best known for working your core, but planks also engage more than 20 muscles, including your shoulders, back, arms, legs, and glutes. Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional sit-ups.”
  • Two Hours of Sitting Cancels out 20 Minutes of Exercise: “And there are other strategies that people can implement to reduce the impact of prolonged sitting on health. The researchers recommended taking short walks during lunch and throughout the day, using a pedometer to track daily steps, taking the stairs instead of the elevator, hosting walking meetings at work and replacing a standard desk chair with a fitness ball or a treadmill desk if possible.”
  • Connecting to Yourself & Your Needs: The foundation for self-care is knowing who you are — knowing your needs, wants, wishes. Because in order to respond to our needs and innermost desires, it’s important to know what they are in the first place. As such, here are 20 questions to help you delve deeper into the glorious abyss that is you.
  • 4 Reasons You May Not Be Getting the Most out of Your Workout: When it comes to exercise, there are few things more frustrating than not getting the results you’re looking for. You put in hours at the gym each week but have nothing to show for it. A lot of people may not realize that what you do outside of the gym is just as important as what you do inside. For some people, the problem is what they’re putting into their body, while others it’s how they treat their body post workout. Whether you’re trying to improve your physique or increase your max on the bench press, there are a couple of things you need to consider if you want to get the most out of your workout routine.”

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Workout of the Week: Lower Body Workout for Sensitive Knees

Posted on July 11th, 2014 at 7:00am — by FitnessGlo

Join Denise for this basic lower body strengthening session, using a mat, a rolled towel/blanket and chair. We’ll strengthen the muscles around the knee and hip joints by performing active contractions of your muscles. And the great news…no squats or lunges!!! Props Needed: A mat and a rolled up blanket or chair.

Take this class for Denise: http://bit.ly/U63y4J

Workout of the Week

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Signs That You Might Be Overtraining

Posted on July 9th, 2014 at 7:00am — by FitnessGlo

Overtraining

Many of you have asked us recently: How do I know if I am overtraining?

  • Amy Dixon: If exercise is leaving you more exhausted than energized, you could be suffering from overtraining. Lower endurance levels, moodiness, lack of concentration, excessive fatigue, chronic muscle aches and joint pain, increased illness and restless sleep are all signs of overtraining.
  • Michelle Dozois: Again, pay attention to your body: muscle soreness is normal after a tough workout. But if the soreness isn’t getting better after 72 hours, you’ve probably overdone it and need to scale back the intensity until you heal. Other classic signs of overtraining are more emotional: depression, exhaustion, insomnia and feelings of low self-worth can sometimes accompany an over-the-top workout regimen. Remember – the mind and body are deeply connected. If you’re operating on fumes in your physical life, your brain will suffer, too. Be sure to discuss any of these symptoms with your doctor should you be experiencing them.
  • Denise Klatte: The easiest way to determine if you’re overtraining is to monitor your resting pulse when you wake up in the morning.  If your pulse is elevated greater than 10 beats per minute above your normal resting heart rate, it is an indication that you may be overtraining. Other indicators may include exhaustion/fatigue, increase colds/illness, trouble sleeping, irritability and greater muscle soreness.
  • Petra Kolber: Waking up feeling tired, getting injured frequently, restless sleep and a low level of depression can all be symptoms of overtraining. Another big sign is a loss of your motivation mojo. If you are someone who loves to workout and are now dreading the gym it may be time to take a break. To workout hard you also need to recover hard. Take a few days off your normal routine and mix up your workouts when you come back. Remembering to rest and recover will help you get you back on track and fired up on fitness.

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